How To Increase Metabolism After 40
Dr Nick Fuller
Leading Obesity Expert at the University of Sydney and founder of Interval Weight Loss.
Hitting the big 4-0 can feel like a metabolic slowdown is creeping in, but it doesn't have to mean saying goodbye to that energised, vibrant feeling. Contrary to what many believe, recent research reveals that the real dip in metabolism usually starts around age 60—not in your 30s or 40s. So, you've still got loads of time to tap into your body's potential.
11 Best Ways to Boost Metabolism After 40
Revving up your metabolism after 40 involves a combination of lifestyle changes, tasty dietary tweaks, and maybe even shaking up your exercise routine. The 11 best strategies below will not only kick your metabolic rate into high gear but also help you feel great, boost your energy, and improve your overall health. Let’s get started!
Eat at Regular Times
Making mealtime a regular thing isn’t just about sticking to a schedule; it’s a clever way to increase your metabolism after 40. A study shows that eating at regular times helps you eat less overall, burn more calories after meals, and even lower your total and LDL (bad) cholesterol levels.
By munching on meals and snacks at consistent intervals, you also keep your blood sugar levels steady. This helps you dodge those pesky highs and lows that can lead to cravings and that all-too-familiar binge-eating cycle.
Lift Weights
Strength training is your secret weapon against muscle loss, which can start as early as your 30s. Incorporating weightlifting into your routine helps build muscle and boosts your resting metabolic rate, which allows you to burn more calories even when you're not active.
Since muscle burns more calories than fat, increasing your muscle mass can have a big impact on your metabolism. So whether you’re lifting weights, using machines, or doing body-weight exercises, regular strength training is key to keeping your metabolism running strong as you age.
Drink Green Tea
Research suggests that green tea, coupled with exercise, helps boost weight loss. Green tea is packed with antioxidants called catechins, especially the mighty EGCG, which helps your body burn fat and crank up your metabolism. The small kick of caffeine in green tea also gives your energy levels a boost, making fat-burning that much easier.
Try High-Intensity Interval Training (HIIT)
High-intensity interval training (HIIT) is all about mixing quick, intense bursts of exercise with lighter recovery periods, and it’s a game-changer, especially for those over 40. Not only does it enhance your metabolism, but it also helps you torch fat long after your workout, thanks to the ‘afterburn effect’ (EPOC), where you keep burning calories even when you're resting. The best part? HIIT works for any fitness level and can include fun activities like sprinting, biking, jump rope, or body-weight exercises.
Eat Enough Calories
It might sound surprising, but eating too few calories can actually hurt your weight loss efforts and mess with your metabolism. When you cut calories too drastically, your body goes into survival mode, slowing down your metabolism to save energy.
To avoid this, make sure you’re getting enough calories to meet your basal metabolic rate—the energy your body needs for basic stuff like breathing and circulation. A calorie calculator can help you figure out how many calories you should be eating based on your age, sex, weight, height, and activity level. Plus, understanding the right balance of the ‘calories in, calories out formula’ is crucial for boosting your metabolism after 40.
Drink Plenty of Water
Staying hydrated is key to keeping your metabolism running smoothly! Water helps your body process calories more efficiently, so when you’re dehydrated, your metabolism can take a hit, which can restrict the calorie-burning process.
The good news? Sipping water throughout the day can actually give your metabolic rate a boost. One study found that drinking 500 ml of water can rev up your metabolism by up to 30% for about 40-60 minutes after you drink it. Staying hydrated also helps control your appetite and can reduce calorie intake, making it easier to manage your weight as you get older.
Eat Plenty of Protein at Every Meal
Loading up on protein at every meal is a power move for kicking your metabolism into high gear, especially after 40! Why? Because your body uses more energy to digest protein compared to fats and carbs, thanks to something called the thermic effect of food. This means that after you eat, your metabolic rate gets a nice little boost, helping you burn more calories throughout the day.
In addition, protein is essential in building and keeping that lean muscle mass, which tends to decline as we age. And here’s the cool part: muscle is metabolically active, so the more muscle you have, the higher your resting metabolic rate will be.
Reduce Stress
Stress can throw your metabolism a curveball in two ways. Short bursts of stress might actually take away your appetite due to a hormone called corticotropin-releasing hormone (CRH), leading to a temporary drop in weight. But chronic stress is a whole different story—it can make you overeat and pack on the pounds, especially around the belly, because hormones like glucocorticoids and neuropeptide Y stir up your hunger.
How stress affects your metabolism after 40 really depends on how long it sticks around and how your body reacts to these hormones. Here’s the bright side: you can manage stress with some fun mindfulness practices, like yoga, meditation, or even just taking a few deep breaths. Adding these techniques to your daily routine can help lower those pesky cortisol levels and keep your metabolism in check.
Get Adequate Sleep
Not getting enough shut-eye can slow down your metabolic rate and ramp up insulin resistance and cortisol levels, which can spell trouble for weight management. For adults over 40, aiming for 7-9 hours of solid, uninterrupted sleep each night is key to keeping those hormones in check and your metabolism firing on all cylinders.
Want to up your sleep game? Try creating a bedtime routine! Ditching screens before bed, sleeping in a dark, cool room, and sticking to regular sleep and wake times can work wonders for your sleep quality.
If you’re struggling to catch those Zs, check out our article Seven Best Tips to Fall Asleep Quickly for useful tips.
Consider Spicy Foods
Spicy foods like chilli peppers contain capsaicin, which can fire up your body’s heat and energy expenditure and help you burn more calories even after you’ve finished eating. Adding a kick of spice to your dishes not only amps up the flavour but also does it without piling on the calories While the metabolic boost might be modest, every little bit helps when combined with other strategies to rev up your metabolism. So go ahead, turn up the heat and enjoy those spicy flavours while giving your metabolism a tasty lift!
Take Probiotics
Probiotics are the good bacteria that do wonders for your digestive health. They help keep your gut microbiome balanced, which is crucial for digestion and getting the nutrients your body needs. Additionally, they can help lower the risk of metabolic diseases.
When your gut is happy, it can help reduce inflammation and keep your metabolism running smoothly. You can boost your probiotics by taking a supplement or enjoying tasty foods like yogurt, kefir, sauerkraut, and kimchi.
Key Takeaways
Boosting your metabolism after 40 isn't about overwhelming yourself with new tasks; it’s about making thoughtful, simple choices that work for you. By prioritising regular strength training, staying hydrated, and managing stress, you can truly enhance your metabolism.
Starting today opens the door to a healthier, more vibrant life as you age. Consider these strategies and discover how positive changes can significantly improve your well-being at any stage of life. Remember, every step counts!
For expert guidance on boosting your metabolism, check out our Interval Weight Loss program.